Ramadan, the holy month observed by Muslims worldwide, is a time of spiritual reflection, devotion, and fasting from dawn until sunset.
During this month, Muslims refrain from eating, drinking, smoking, and engaging in other physical needs, with the aim of purifying the soul, increasing empathy for the less fortunate, and developing self-discipline. However, Ramadan also brings unique challenges for individuals, particularly athletes engaging in high-level sports like football, recognized as the most popular sport on earth. In order to retain optimal performance athletes must balance the physical demands of their activity with the fasting rituals.
The effects of fasting on the body are significant, making it essential to understand how this affects physical performance and overall health. During the fasting period, the body undergoes several changes, including a reduction in energy intake and a decrease in hydration levels, which can make it more challenging to engage in high-intensity sports or physical activities.
Despite these challenges, Ramadan and sports can coexist harmoniously, as fasting during Ramadan can have several potential health benefits.
First, one of the primary advantages of fasting during Ramadan is that it provides the body with an opportunity to rest from constant digestion, which can support detoxification and promote better digestion when eating resumes. Studies suggest that intermittent fasting-similar to the pattern observed during Ramadan can lead to improvements in metabolic health, including insulin sensitivity, blood pressure, and cholesterol levels. Furthermore, the change in eating patterns encourages mindful consumption of food, often resulting in healthier eating habits and reduced risk of overeating or unhealthy snacking.
On the other hand, for athletes or individuals engaged in sports, Ramadan presents specific considerations to maintain health and performance. Physical activity during fasting may initially be difficult, as energy levels fluctuate, and hydration is limited. The best approach to maintaining physical fitness and performance during Ramadan involves carefully planning exercise routines and managing nutrition. For instance, moderate physical activity such as walking, stretching, or yoga can be done during fasting hours to avoid exhaustion.
More intense exercises, such as weightlifting or running can be scheduled after Iftar (the fast-breaking meal), when the body is satiated and has replenished its energy levels for physical endurance.
Moreover, hydration is a critical factor in maintaining health during Ramadan. While fasting during the day means limited water intake, it is essential to stay well-hydrated between Iftar and Suhoor (the pre-dawn meal) to support physical performance. Consuming water, herbal teas, and hydrating foods like fruits and vegetables can help prevent dehydration, which can significantly impact energy levels, muscle recovery, and overall well-being. Incorporating balanced nutrition into the predawn and evening meals is key to sustaining energy and supporting sports activities.
Over the past few years, significant research has been conducted on the impact of Ramadan intermittent fasting on professional football players, specifically regarding injury rates and physical performance. However, there is conflicting evidence in the literature concerning injury rates during Ramadan. One study conducted on elite football teams in Tunisia, which followed players for two years, found that both overuse and non-contact injuries occurred at a higher rate during Ramadan. In contrast, another study in the Qatar Professional Football League showed no difference in injury rates between Ramadan and non-Ramadan periods across the entire league.
A likely explanation for the contradictory results between these two studies may lie in the timing of training and matches. The study that found higher injury rates was conducted in countries where both matches and training sessions took place in the early afternoon, when players were still fasting. In contrast, the study that showed no effects of Ramadan on injury rates was conducted in the late evening, when players had consumed proper nutrition and hydration before training or playing.
Finally, to all the fans of team sports, particularly football, that is enjoyed by friends during recreational games in the holy month of Ramadan, keep in mind that during this time, you play football without focusing on winners and losers. Everyone is a winner because you play for the pleasure of the game, for friendship, and for your health. You play it for the true value of the sport. Thus, Ramadan can serve as an opportunity to practice discipline, improve self-awareness, and embrace a balanced lifestyle, ultimately promoting both spiritual and physical well-being.
Nebojsa Popovic MD PhD
Editor-In-Chief